CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Daily WOD
Metcon (No Measure)
AMRAP 15min of the following:
50/35 Cal Buy In – Echo Bike
200’ Partner Carry (switch every 50’) then Complete an Ascending Ladder in time remaining of 1/3/5/7/9/etc
DB Thrusters 50/35’s
Pullups
Rest 5min, then AMRAP 15min of the following:
50/35 Cal Buy In – Ski Erg
200’ Partner Carry (switch every 50’) then Complete an Ascending Ladder in time remaining of 1/3/5/7/9/etc
DB Devils Press wo Pushup 50/35’s
Ring Dips